The Best Indian Diet Plan for Weight Loss

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors.

Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.

However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes (1, 2).

This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer (3, 4, 5).

Additionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits (6).

Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.

The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.